What would be the best warmup prior to a 8-10 minute prologue? Based on past experiences, the given rider will maintain about 365 watts for the duration. Suggestions? Thanks!
Bikeridindude said:What would be the best warmup prior to a 8-10 minute prologue? Based on past experiences, the given rider will maintain about 365 watts for the duration. Suggestions? Thanks!
Thanks for the link, looks like a good technique. I'll give it a shot.BikingBrian said:I have found this site has excellent advice:
http://www.flammerouge.je/content/3_factsheets/constant/warmup.htm
Incidentally, most of our TT's here are about the duration you'll be doing. For myself, I like to follow the method on Flamme Rouge's site, and then do short spinups, "revving the engine" so to speak, until I get up to the hr/power I expect to do in the event. The whole warmup takes me about 45 minutes-1 hour for something like that. But, just like the article says, you'll have to adapt the warm-up routine to your preferences and temperament.
Steve_B said:When you wade through the extra fluff in that article and get to the core of what's important (the routine), he's basically OK but to be more power specific, since this is the power forum:
1) He's right about longer warm-ups for shorter events.
2) I like to spin for a few minutes and look at my power reading gradually come up without forcing it. If I can naturally produce more power at basically the same cadence (shifting to harder gears when I feel like it) and it feels good and natural and not hard, I know that the legs are working and ready for more. This usually takes much less than 20 minutes, maybe 8-10. Then some time in L3/L4, the amount will depend upon how long the race is. I'm done when I feel ready for the next step (below).
3) I think his "hard bits" aren't long and hard enough. If you're warming up for a short TT or a crit, I would want to spend a few minutes above FTP (~105-110%). I usually do this in 2-4 chunks of 1 minute each with a few minutes recovery between. This lets you accumulate some lactate and clear it. Then probably 1-2 sprints of 15-30 seconds at ~120% or more. Do these on the road and not on your trainer. (More important for a crit than a TT, of course.)
4) For a RR, maybe not as many >FTP bits and I might force myself into the upper L3/L4 area (rather than a more gradual increase) since I'm usually warming up on the road (as opposed to rollers/trainer), don't have the luxury of that controlled riding environment. I usually find that I don't need as much warm-up time in a RR and I want to get it over with too.
5) http://www.cycle-smart.com/articles/find.php?search=44
6) What hasn't been said here is the the importance of your "opening up" ride the day beforehand. If you are "open" your warm-up should go very well and you can kill it at the start of the race. If not...well...you might be a sluggish for the first 10 laps of the criterium, which means you might be screwed. I've found that a warm-up can't always make up for being "shut down" because you didn't do a good opening up ride the day before. http://www.cycle-smart.com/articles/find.php?search=16
Went pretty darn good, set a PR (8:50) by 28 seconds. I've hardly done any VO2 work yet either, so that makes me pretty happy looking into the future. I bought a new bike with Shimano components and my PT is Campy, so I didn't use the PM for the race but I warmed up on the trainer with it. I read through all the suggestions and also looked at Richard Stern's website and put them all together into something like this:swampy1970 said:So, how'd it go?
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